food from the top of the list (high satiety-index scores) will let you fill up with the fewest calories.Food Index* Satiety-ScorePotato, baked 323Fish 225Porridge 209Oranges 202Apples 197Pasta, wholewheat 188Beef steak 176Grapes 162Popcorn 154Bran

juice two hours before the race, then 125-250ml just before.Pre-Race MealsAccompany any of the following with one to two cups (150-300ml) of water or diluted fruit juice (1 part juice, 1 or 2 parts water): Porridge with raisins and honey Cereal with milk

.Preparation time: 35-40 minutesServes: 41 tbsp vegetable oil8 spring onions, finely sliced1 tbsp medium curry powder75g mushrooms, sliced300g brown basmati rice600ml reduced-sodium chicken or vegetable stock250g kipper fillets, skinned100g frozen peas8 cherry

are busily isolating these substances – with complicated names such as lycopene and genistein – for companies to sell in pill form.My recommendation: The best way to fill up on phytochemicals is to eat a variety of fruits, vegetables, and whole grains. No one

.Preparation time: 30 minutesServes: 4 6 tbsp rapeseed oil 2 medium onions, finely chopped 2 tsp ground cumin 2 x 410g cans chickpeas, drained 1 x 20g pack coriander 100g oats 600ml passata with onion and garlic1 Heat 2 tbsp oil in a frying pan and fry the onions

of exercise to stay well hydrated.Food Doctor Everyday Diet (Dorling Kindersley, £12.99) Take away tip Marber's advice to always eat breakfast is excellent. "When you start your day with a healthy, filling breakfast, you dramatically increase your chances

- this will make it easier to avoid bingeing on unhealthy treats.Carol Vorderman's Detox for Life (Virgin Books, £10.99) What's on the menu? Detox diets are designed to give your body a break from the toxins that may build up when you eat too many processed foods

react by overeating, and you also won't gravitate to junk food when you're not really hungry.Raise the bar: Use energy bars whenever you feel ravenous. They're high in nutrients and low in fat. They can fill you up on 250 calories or less, provide

be built on regular, balanced and varied meals consisting of around 60 per cent carbohydrate, 15 to 20 per cent protein and ten to fifteen per cent fat," says Kate Bolton Jones, author of Go Faster Food.Cutting fat and protein from your diet may seem like a

examples include soup, hot cereal, frozen yoghurt and iced tea. These foods also take longer to eat or drink, which slows your rate of consumption and helps you to further reduce your calorie intake.Keep a private reserve: Fill plastic bags with carrots